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	Pita and tzatziki is a delicious snack from the Mediterranean region that originated from the Ottoman Empire. Tzatziki sauce is made with yogurt, so there is a lot of protein to keep you full for longer. It is a great snack for on the go since you can fill the pita with tzatziki and vegetables. You can even add protein like grilled chicken for a fuller meal!



 

    Serves: 3 servings    Total Time:  30 minutes Prep Time: 10 minutes Cook Time: 20 minutes  

 [  ](#) 

 

 

## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Greek\_yogurt - 1 cup, plain 2% Whole\_wheat\_flour - 1 cup  Baking\_soda - ¼ teaspoon  Lemon - 1 whole Greek\_yogurt - 1 cup, plain 2% Olive\_oil - 1 Tablespoon (if using low fat yogurt)  Cucumber - ½ (save other half) Fresh\_dill - ⅓ bunch (or parsley)  Garlic - 2 cloves  Salt - ½ teaspoon  Pepper - ½ teaspoon  Spinach - 5 oz bag (or other greens) (optional sandwich topping) Tomato - 1 large (optional sandwich topping) Red\_onion - 1 small (optional sandwich topping) Cucumber - the other half (optional sandwich topping)  

## Instructions

Step 1

Preheat oven to 400° F

Step 2

In a large bowl, mix together yogurt, flour, and baking soda until it forms a smooth dough. Place dough in bowl, cover, and refrigerate for at least one hour. 

Step 3

Transfer the dough to a floured surface. Divide into 3 equal parts. Roll out each piece of dough to about 8 inches (20 cm) in diameter, using plenty of flour to prevent sticking or tearing.

Step 4

If frying the pita: Heat a frying pan on high heat. Add the pita and cook for 3-5 minutes or until browned. Cook for 3-5 minutes on the other side.

Step 5

If baking the pita: Add the dough to an un-greased sheet pan. Bake for 8-10 minute or until slightly brown and cooked through.

Step 6

While the dough is baking, make the sauce by first chopping the cucumber (save half for later) and dill and mince the garlic and add to the bowl. Juice the lemon and add to the bowl. 

Step 7

Add the yogurt, olive oil, salt and pepper. Whisk all ingredients together and chill. Serve with pita bread. 

Step 8

When the pita is done and the sauce is chilled, dip the pita into the sauce and enjoy or add some cucumbers on top for an extra crunch!

Step 9

*For the sandwich toppings (optional): Slice the other half of the cucumber. Slice the tomatoes and red onion and put into a bowl. Drizzle a little olive oil and a sprinkle with salt and pepper. When the pita is done, add the spinach, tomato, cucumber, and onion onto the pita bread. Top with fresh Tzatziki.

 

### Notes

**Quick Pita Sandwich (store-bought pita)**

- Pita - 1 whole wheat pita bread, 6 inch
- Carrots - ¼ cup, grated
- Tomatoes - ⅓ cup, chopped
- Romaine - 3 leaves romaine lettuce
- Cucumber - ½ cup, chopped
- Protein - 3 oz **cooked** chicken breast, fish, beans, tofu, tempeh, ground chicken/turkey
- Sauce - 2 Tablespoons Ranch dressing or Tzatziki

1. Cut the pita in half, making two half circles. Gently open each pocket.
2. Grate the carrots and chop the tomatoes, lettuce and cucumber. Add them to a medium sized bowl.
3. Dice the chicken and add to the bowl.
4. Add the sauce to the bowl and mix so that all ingredients are covered in dressing.
5. Divide the mixture equally into each pita pocket. Enjoy!

## Nutrition Information

  Calories: 320 Calories Fat: 5 Saturated Fat: 2 Carbohydrates: Net Carb: 50 Dietary Fiber: 8 Protein: 25 

## Dietary Restrictions

 Vegetarian